Warm up
Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds
Pull ups/Bardips
Air Squats/Lunges
Blast offs/Plyo pushups on a box
hyperextensions/situps
Work
Hang Squat Cleans, 3x5, 180#
Core 3x20
4 Way neck machine, 150#
Standing Cable crunches, 150#
Cable push pull, 60#
hyperextensions
That was fairly tough. The last set of hang cleans I nearly lost the weight 3 of 5 reps.
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